The Essential Workout for Runners

Avoid injury with these strengthening and flexibility exercises.

Runner's strength training workout for smoother running.

Running is one of the most effective forms of cardio to shape and tone your body from head to toe. However, it can also be the number one cause of overuse injuries, ankle sprains, or shin splints. There are many ways to make sure you are taking all the necessary precautions to be the safest, strongest runner you can be. One thing runners tend to do that ends up hurting them is running excessively and not strength training enough to support their running habits.

Runners need to have stable joints, powerful leg muscles and a strong core. This workout is going to encourage a strong core with tough leg exercises, and at the end, we’ve provided a cool-down instructional video for you to do after your workouts and intense running workouts. Most runners don’t usually warm-up, cool-down or stretch. Flexibility is an important component of good running form, which also aids in injury prevention. We want to encourage you to take care of your body by incorporating our tips and using this workout to help your body be in the best running shape it can be!

Equipment Needed: 10-15 lb. weights, a soft surface or yoga mat to workout on, water for hydration, a sweat towel, and an interval timer.

How to do this workout: Do this workout as a circuit. Complete as many of each exercise as you can in 30 seconds, take a 10 second break, and then move on to the next. After each circuit you complete, take a 60 second break and begin again.

Beginner’s Level: 2-3 rounds
Advanced Level: 3-4 rounds

Exercises:

1. Woodchop
2. Split Lunge Jump
3. Renegade Row
4. Right Side Single-Leg Squat
5. Left Side Single-Leg Squat
6. Flutter Kicks
7. Calf Raises
8. Plank-Ups

Instructional Videos

Watch the videos below for correct demonstration:

Woodchop

Split Lunge Jump

Renegade Row

Single-Leg Squat

Flutter Kicks

Calf Raises

Plank-Ups

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Allison Gentry

Allison attended East Tennessee State University where she graduated with a Bachelors in Exercise Science. She earned her certification as a personal trainer through Aerobics & Fitness Association of America. Allison is currently in her final year of study in the pursuit of a Doctorate in Physical Therapy. In her free time she participates in extreme obstacle course racing, having completed one Tough Mudder and a Trifecta of Spartan Races.

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